WOD 4-30-13

WARMUP:

COACHES CHOICE

STRENGTH:

TAKE 10-15 MIN TO FIND

YOUR DEADLIFT MAX

CONDITIONING:

400 METER RUN 

15 X RING DIPS (Must be at full depth)

3 ROUNDS

WOD 4-29-13

WARMUP:

BERGUNER WARMUP

WOD:

30 X OHS 135/95

30 X BURPEE BOX JUMPS 24/20

30 X C2B PULLUPS

30 X CLEAN & JERKS 135/95

FINISH:

8 X FLYING 40's

WOD 4-24-13

WARMUP:

COACH'S CHOICE

WOD:

2 X WALL WALKS

50 X DOUBLE UNDERS

10 X HANG POWER CLEANS 165/110

4 X WALL WALKS

40 X DOUBLE UNDERS

8 X HPC 175/115

6 X WALL WALKS

30 X DOUBLE UNDERS

6 X HPC 185/120

8 X WALL WALKS

20 X DOUBLE UNDERS

8 X HPC 195/125

10 X WALL WALKS

10 X DOUBLE UNDERS

2 X HPC 205/130

FOR TIME:

WOD 4-23-13

WARMUP:

COACH'S CHOICE

STRENGTH:

TAKE 15 MIN TO FIND

YOUR FRONT SQUAT MAX

CONDITIONING:

30 X HR PUSHUPS

20 X BOX JUMPS 30"/24"

10 X C2B PULLUPS

3 ROUNDS

FOR TIME:

WOD 4-22-13

WARMUP:

COACH'S CHOICE

WOD:

3 X POWER SNATCH'S 95/65

5 X OHS 95/65

7 X SDLHP 95/65

AMRAP IN 12 MIN

FINISH = RUN 1 MILE

 FOR TIME:

WOD 4-15-13

WARMUP:

RUN 600 METERS

12 X BEAR COMPLEXES

STRENGTH:

DEADLIFT

5-5-5-5-5

*All reps are touch & go, 

each rep will also have a 3 SEC. DECENT!

WOD:

5 X BEAR COMPLEXES 135/95

10 X LATERAL BOX JUMPS 24"/20"

15 X HR PUSHUPS

AMRAP IN 12MIN

WOD 4-12-13

WARMUP:

COACHES CHOICE

ROW 500 METERS

30 X BOX JUMP 24"/20"

30 X WALL BALL 20/16

4 ROUNDS

WOD 4-10-13

WARMUP:

COACHES CHOICE

WOD:

TABATA PULLUPS

TABATA PUSHUPS

TABATA SITUPS

TABATA DEADLIFT 155/105

WOD 8-9-13

WARMUP:

COACHES CHOICE

WOD:

HSPU

1-2-3-4-5-6-7-8-9-10

SQUAT JUMPS

3-6-9-12-15-18-21-24-30-36

DOUBLE UNDERS

6-12-18-24-30-36-42-48-54-60

AMRAP IN 12 MIN

WOD 4-8-13

WARMUP:

15 X OH KB SWINGS

15 X BOX JUMPS 24/20

50 X DOUBLE UNDERS

2 ROUNDS

SKILL/ STRENGTH:

7 X BALL STOP BOX JUMPS

*Height is as high as possible without misses

ME X C2B PULLUPS

4 ROUNDS

CONDITIONING:

EMOM POWER CLEANS 135/95

*Last rep of each round perform 1 push jerk.

1 MIN X 1 PC + 1 JERK

2 MIN X 2 PC + 1 JERK

3 MIN X 3 PC + 1 JERK

UNTIL FAILURE

WOD 4-5-13

WARMUP:

BURGENER SNATCH WARMUP 45/35

WOD:

10 X SNATCH 95/65

10 X ONE ARM RUSSIAN SWINGS 50/35 (5 per)

10 X BURPEE'S

8 X SNATCH 115/75

10 X O.A.S.

10 X BURPEE'S

6 X SNATCH 135/85

10 X O.A.S.

10 X BURPEE'S

4 X SNATCH 155/95

10 X O.A.S.

10 X BURPEE'S

2 X SNATCH 175/105
10 X O.A.S.
10 X BURPEE'S

*If you cannot move up in your snatch weight your

 reps do not drop, they stay the same!

FINISH:

4 X 15 SEC. LUNGE HOLDS = 1MIN

60 SEC REST X 4 ROUNDS

*Try to fast switch during your lunge rotations!

OPEN WOD 4-4-13/ 13.5

CrossFit Games Open 13.5

WOD 4-2-13

WARMUP:

COACHES CHOICE

WOD:

RUN 300 METERS

20 X OH SWINGS 50/35

15 X HR PUSHUPS

AMRAP IN 20 MIN

MIDLINE:

10 X STRICT TOES TO BAR

10 X BACK EXTENSIONS

3 ROUNDS

WOD 4-1-13

WARMUP:

25 X DOUBLE UNDERS

15 X SQUAT JUMPS

3 ROUNDS

SKILL/ MAX:

TAKE 10 MIN TO FIND YOUR MAX BOX JUMP HEIGHT.

WOD:

5 X DEADLIFT 135/95

5 X HANG POWER CLEANS 135/95

5 X FRONT SQUATS 135/95

5 X PUSH PRESS 135/95

30 X DOUBLE UNDERS

5 ROUNDS

*During the barbell complex do not let the barbell touch the ground, 

or there's a 5 BURPEE PENALTY for each time it touch's!!